WEDNESDAY

CrossFit WOD:

1000 meter row (800 meter run if you dare)

50 squats

50 kb swings 53#/35# RX+ 70#/44#

50 box jumps 24″/20″ RX+ 30″/24″

50 sit ups

1000 meter row (800 meter run)

LEVEL 1:

500 meter row (400 meter run)

25 squats

25 kb swings 35#/18#

25 box jumps 14″/11″

25 sit ups

500 meter row (400 meter run)

CASH OUT: (optional)

50/30 Tire flips for time

Tire flips will be done inside.  Check out a great video with Rob Orlando with some great tips on how to flip a tire…